AIS Track : 1500m Tempo Run @ 5000m pace

Tuesday complete day off, Wednesday 12km easy, today 12km including 8 x 100m, 1500m even paced @ 3:10/km, 72 second last lap (4:41).

I am back into it again with just over 3 weeks to the marathon. I wore spikes in the 1500m and proved the tendons are still inflamed or  damaged. So back on with the strapping tape and no minimalist shoes until after the marathon. I don't think it is an issue.

Tomorrow will be another easy 12km. I will then go through one or two 140km weeks with a final hit out over 5000m ten days before the marathon. In those two weeks I hope to get in two very long runs and two 90 minute runs. The final week will just be easy running and a few short tempo runs to remind me of 3:20-3:30/km. From here on in it is just about getting to the start line in good shape.

Comments

Post a Comment

Popular posts from this blog

secret blog for killing track and Parkrun PBs Sunday 8th February ; active recovery. congratulations to all who did get around the course in somethimes challenging conditions. and bagged some well deserved medals.

Image
This week didn't start well with some lap timing marshals giving me an extra 3-4 laps to complete with no fault of my own before I could start to get back on terms in the 10000m event. As things panned out I suffered like most others in the heat and chasing back on was impossible for me once the hamstring muscles started saying No!! The 1000m result wasn't so bad, finishing 3rd behind the front running three in just over 42 minutes. I have just been going through the motions since the 1000m, cheering on as best I can from the sidelines. When I get back home in coming days I will have a short break and start again ant build up into running from again as soon as the hamstrings can repair themselves. Today was mostly walking on the lush course as Stromlo xc circuits. If by chance I can do a little more than that I will try. Otherwise I look forward to making the long trip home.
Read more